Combining Weights and Plyometrics

CONTRAST TRAINING: Combining Weights and Plyometrics 

Written by, Coach Conan Dje

Benefits of Weights and Plyometrics 


Recent research has shown that having athletes combine weights and plyometrics has been shown to improve strength and power that can be transferred into the sport. This is because fast-twitch muscle fibers tend to be more responsive when training explosively with weights and plyometrics. In other words, they are fired up for action on the court, field, or track. There are a few methods to get the best benefits which are listed below 



  • Use Sport Specific Lifts and Plyometrics 

When training it is very important to build strength in movements that you will actually use. For example, weighted cable kickbacks and bounds use movements similar in sprinting and jumping, and they would be great for a track athlete. Squats, depth jumps and box jumps would be great for developing vertical jump for a basketball or volleyball player....

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Why You Should Be Deadlifting

Written by, Coach Vanessa Panella


Hips Don't Lie

You've probably heard a lot about the deadlift. Maybe ever performed it a few times in the gym. And if you've ever gone to a class or worked with a coach before you definitely done this movement. Have you ever wondered why EVERY coach has taught you this move and had you do it before. Why are we so in love with the hip hinge?

First things first. Let's clarify that there are LOTs of ways to perform the deadlift. Lots of factors go into how coaches decide what too and what position we have you perform. Therefore, all the equipment that is used to perform the deadlift is valid; barbells, trap bar, kettlebells, and sandbags all fit this bill. But, after working for a commercial gym for years, I can tell you that this is the one movement that I got the most push back from clients from. 

"I can't do that. I have a bad back." 

"I've heard those are bad for you"

"I'm not trying to be a bodybuilder/powerlifter"

Well I'm here...

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